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Thread: Stronger Everyday

  1. #201
    Senior Member ironwill727's Avatar
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    thanks guys.


    5/10/10 Squat wk 1 5s

    Squat-
    55x8
    145x5
    195x5
    240x5
    285x5
    335x5
    365x6

    Paused Squat (2 sec)-
    235x5
    245x5
    255x5

    RDL-
    235x8
    255x8

    Lunges-
    2chain x 12
    2chain x 12

    RC Situps-
    115x10
    125x10

    Farmers Suitcase DL-
    185x6
    195x6

    SSQ calves-
    355x15
    365x15

    *Best squat day in a long time. I really focused on form and arching and the weight felt much lighter and better. Suitcase Dls made for some really heavy suitcases lol I must have overpacked (insert corny joke here). They are great for the obliques and glutes though which help my squat a lot.

  2. #202
    WBB Team Captain Coke's Avatar
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    No joke, great day with the squats and all.

  3. #203
    Senior Member ironwill727's Avatar
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    Thanks it was ok it should continue to get better.



    5/12/10 Oh press wk 1 5s

    Strcit Oh Press-
    55x8
    95x5
    115x5
    140x5
    160x5
    180x8 (pr)

    JM press-
    145x8
    150x8
    155x8
    160x8
    165x8

    BB rows (underhand)
    175x8
    185x8
    195x8
    205x8
    215x8

    Hammer bar curls-
    110x10
    120x10
    130x10

    Pushups (cg handles) ss face pulls-
    bw x 20/green x 20
    bw x 20/green x 20
    bw x 15/green x 20
    bw x 15/green x 20

    *Pretty good today. Legs still really sore from monday walking is not easy.

  4. #204
    Moderator Off Road's Avatar
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    Very strong pressing.
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  5. #205
    WBB Team Captain Coke's Avatar
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    Session is damn good dude.

  6. #206
    Senior Member ironwill727's Avatar
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    Thanks guys.


    5/14/10 DL

    DL-
    145x6
    235x5
    325x2
    370x3
    420x2
    470x5 (belt)

    Deficit DL (1.5 inch)
    255x8
    260x8
    265x8
    270x8

    HLR (st8)
    12
    12
    12
    10

    Ab wheel-
    15
    15
    15
    15

    Sandbag carry-
    125x3x100ft

    *Nothing special today not a good day inside or outside of the gym.

  7. #207
    WBB Team Captain Coke's Avatar
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    Fine work with the deads and all, keep hanging tough.

  8. #208
    Senior Member ironwill727's Avatar
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    5/16/10 Chest/forearms

    Bench-
    55x8
    105x5
    145x5
    195x5
    235x5
    275x5
    280x5
    285x5

    Inc Bench-
    240x6
    245x5

    Db bench- (thick)
    105x6
    105x6

    BB wrist-
    215x8
    225x8

    BTB wrist-
    195x10
    205x10

    Grippers-
    200x8
    200x8

  9. #209
    WBB Team Captain Coke's Avatar
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    Like the forearm/grip work along with the nice sets of benching.

  10. #210
    Senior Member ironwill727's Avatar
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    Yeah I am inconsisent with grip and forearm work.


    5/17/10 Log

    Log-
    55x8
    97x5
    127x5
    157x5
    177x5
    197x7

    Pullups (ng)
    bw x 5
    45 x 5
    55 x 5
    65 x 5

    Inc Cg Bench-
    145x10
    155x10
    165x10
    175x10

    Chest supp row-
    145x10
    155x10
    165x10

    Oh bb ext-
    115x10
    125x10
    135x8

    Seated rear delt plate raises-
    10s x 15
    10s x 15
    10s x 15

    *Decided that I should probably put my easiest days on mondays because I am my most laziest on this day. First time doing the log in a few weeks but felt good despite not hitting a pr.
    Last edited by ironwill727; 05-17-2010 at 08:12 PM.

  11. #211
    Moderator Off Road's Avatar
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    Your recent deadlift and bench workouts were very impressive. Good weights.
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  12. #212
    WBB Team Captain Coke's Avatar
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    Solid training for the upper body guy.

  13. #213
    Senior Member ironwill727's Avatar
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    Thanks guys. I been in a slump lately though. I think I need to eat more.


    5/19/10 Squat 5s

    Squat-
    145x5
    195x5
    235x5
    285x5
    325x5
    365x6 (belt + knee wraps first time)

    Sandbang load (54 inch)-
    125x5
    150x5
    175x5

    SSQ stepups-
    155x6
    175x6
    195x6

    Db side bends-
    120x8
    130x8
    140x8

    RC situps paused 5 sec-
    25x10
    25x10
    25x10

    Sandbag carry-
    150 x 200ft

    *first time using knee wraps. still waiting for my knees to feel normal again.

  14. #214
    WBB Team Captain Coke's Avatar
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    No doubt bro, we all have subpar moments, and diet is a big part of it too...good squats and all.

  15. #215
    Senior Member ironwill727's Avatar
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    Yeah squats have been a problem for awhile now.


    5/20/10 Inc Bench 5s

    Inc Bench-
    105x10
    105x8
    155x5
    185x5
    210x5
    235x8 (ties pr)

    Db bench (palms in)
    90x8
    100x8
    100x8

    Db rows-
    120x8
    130x8
    140x8 (straps)

    BTB dips-
    bw x 20
    bw x 20
    bw x 18
    bw x 16
    bw x 16

    Standing band row (to chest)
    Green x 5 x 20

    *not bad today. I decided to use a dual progression method because I am having trouble doing the same lifts each week.

  16. #216
    Senior Member ironwill727's Avatar
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    5/21/10 DL deload

    Dl- work up to 465x1

    Farmers walks- (turn at 50)
    330x100ft
    370x100ft
    370x100ft

    Sled backwards-
    230x100
    280x100
    330x100

    Sled forwards-
    230x100
    230x100
    230x100

    Swiss ball crunches-
    bw x 30
    bw x 30

    *Felt sick and weak today took it easy.

  17. #217
    Senior Member ironwill727's Avatar
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    5/23/10 Log 5s wk 1

    1)Log-
    97x10
    97x8
    127x5
    162x5
    182x5
    202x10 (pr by 2 reps)

    2)Pullups (ng)-
    55x5
    70x5
    85x5

    3)CG bench-
    235+chains x 5
    255+chains x 5
    275+chains x 5

    4)BB chest supp row-
    165x10
    175x10

    5a)Oh bb ext-
    125x8
    135x8
    145x8

    5b) Hammer bar curls-
    120x8
    130x8
    140x8

    *Best workout in a long time. I was motivated and am happy with todays workout even though I am still sick I made sure to hit a nice pr.

  18. #218
    WBB Team Captain Coke's Avatar
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    Wow man, real fine sessions, props.

  19. #219
    Senior Member ironwill727's Avatar
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    Thanks I am back.


    5/24/10 Squat 5s wk 1

    Axle Clean-
    90x5
    110x5
    130x5
    150x5
    170x5

    Squat (high bar)-
    145x5
    215x5
    285x5
    320x5
    355x8 (pr) (belt)

    Sandbag load (54 inch)
    150x5
    175x5
    175x5

    RC Situp (5 sec pause)
    35x3x10

    SSQ Calf raise-
    385x8
    395x8
    405x8

    Prowler Sprint-
    140 x 4 x 100ft

    *Two good days in a roll I am heating up. The intensity demon has returned. This was fast paced and I was breathing like a fat man at a buffet line.

  20. #220
    Senior Member ironwill727's Avatar
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    5/26/10 Bench 5s

    Bench-
    105x8
    145x5
    185x5
    220x5
    250x5
    280x11
    http://www.youtube.com/watch?v=qiPDNglbY_4

    Db rows-
    150x6
    160x6
    170x6 (add straps)

    Strict Milt bb press-
    145+2 chain x 8
    155+ 2 chain x 8
    160+2 chain x 7

    Pullups-
    bw x 12
    bw x 16

    Tribar skull crushers-
    90x10
    95x10
    100x10

    Alt db curls-
    50x6
    60x6
    65x6

    Hill sprints
    5
    1 death hill sprint

    *3 prs after 3 workouts and an attitude adjustment.

  21. #221
    Senior Member ironwill727's Avatar
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    5/28/10 DL

    Seated Box Jump-
    3x3

    DL-
    145x8
    235x5
    345x5
    405x3
    455x5 (Belt)

    SSQ goodmorning-
    135x8
    140x8
    145x8
    150x8
    155x8

    HLR-
    10
    10
    10
    10
    10

    BB shrugs ss ab wheel-
    235x10/ 12
    255x10/ 12
    275x10/ 12
    295x10/ 12
    315x10/ 12

    Seated calf raise-
    90x100

  22. #222
    WBB Team Captain Coke's Avatar
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    Nice job on the new PRs!!

  23. #223
    Senior Member ironwill727's Avatar
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    Thanks.


    5/30/10 Log

    1)Log-
    97x10
    97x8
    137x5
    172x3
    192x3
    212x7 (pr)

    2)Pullups (ng)-
    bw x 5
    65x5
    80x5
    95x4

    3)Inc Cg bench-
    195+2 chain x 5
    215+ 2 chain x 5
    235+2chain x 5

    4)BB chest supp row-
    175x10
    180x10

    5a) Seated BB milt-
    145x10
    165x10
    185x10

    5b) Hammer bar curls-
    130x10
    140x8
    150x8

    6) Band pd ss Face pull
    Green x 20/20
    Green x 20/20

    *Not that great but ok still feel sick.
    Last edited by ironwill727; 05-30-2010 at 03:27 PM.

  24. #224
    WBB Team Captain Coke's Avatar
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    That is some damn good upper body work.
    Last edited by Coke; 05-30-2010 at 07:06 PM.

  25. #225
    Senior Member ironwill727's Avatar
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    Thanks coke,


    5/31/10 Squat 3s

    Axle Clean-
    110x5
    140x3
    160x3
    180X3

    Squat-
    165x5
    235x5
    305x3
    340x3
    375x5 (knee wraps belt)

    SLDL-
    345x5
    355x5

    SSQ Stepup-
    195x6
    200x6

    SSQ calf-
    405x8
    415x8
    425x8

    Donkey calf-
    90x20
    135x20

    Sandbag carry-
    150x100

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